Tempodauerlauf: 4k flott

Overview

6,12

Distance

35:24

Time

42:26

Elapsed time

5:47

/km

Pace

288

avg. Power

167

bpm

avg. Heart rate

184

bpm

max. Heart rate

431

kcal

Energy

40,04

VO2max

TRIMP

Elevation

Laps

	Distance	Time	Pace	diff
1.	1,26 km	7:43	6:08/km	-0:21/km
2.	4,00 km	21:55	5:28/km	+0:19/km
3.	0,85 km	5:45	6:45/km	-0:58/km
	Average (total)		5:47/km

Distance	Time	Pace	bpm	Power	elev.
1,00km	6:05	6:06/km	145bpm	260W	+0/-9
1,00km	5:30	5:30/km	165bpm	316W	+11/-4
1,00km	5:27	5:26/km	177bpm	301W	+0/-8
1,00km	5:29	5:29/km	178bpm	301W	+1/-4
1,00km	5:43	5:43/km	174bpm	302W	+11/-8
1,00km	6:20	6:20/km	163bpm	265W	+4/-1
0,12km	0:50	7:14/km	174bpm	248W	+3/-0

Heart rate data

167

bpm

avg. Heart rate

184

bpm

max. Heart rate

431

kcal

Energy

TRIMP

3,5

Training Effect

1,2

Anaerobic Training Effect

±0/-3

Performance condition

+7,3

Pa:Hr

+5,8

Pw:Hr

24,4

ml/kg

Peak Epoc

Zone		Time	Distance	Power	Pace
Recovery < 143 bpm / 70 %HRmax	7,9 %	2:47	0,42 km	247 W	6:38/km
Easy < 160 bpm / 78 %HRmax	18,4 %	6:31	1,06 km	257 W	6:09/km
Steady < 174 bpm / 85 %HRmax	24,8 %	8:47	1,47 km	294 W	5:57/km
Threshold < 189 bpm / 92 %HRmax	48,9 %	17:19	3,16 km	304 W	5:29/km
Hard ≥ 190 bpm / 93 %HRmax	0,0 %	-	-	-	-

Pace data

5:47

/km

avg. Pace

10,4

km/h

avg. Speed

5:46

/km

avg. GAP

40,04

Effective VO₂max

1,01 / 5:43

/km

VI / xPace

1,02 / 5:41

/km

VI / xGAP

0,81

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Power
Zone 1 … - 6:31/km	19,9 %	7:03	1,00 km	75 %	247 W
Zone 2 6:30/km - 6:01/km	16,1 %	5:41	0,91 km	80 %	266 W
Zone 3 6:00/km - 5:31/km	27,8 %	9:50	1,72 km	82 %	290 W
Zone 4 5:30/km - 5:01/km	27,8 %	9:51	1,86 km	85 %	310 W
Zone 5 5:00/km - 4:31/km	7,7 %	2:43	0,57 km	84 %	353 W
Zone 6 4:30/km - 4:01/km	0,8 %	0:16	0,06 km	83 %	387 W
Zone 7 4:00/km - 3:31/km	0,0 %	-	-	-	-
Zone 8 3:30/km - 3:01/km	0,0 %	-	-	-	-
Zone 9 3:00/km - …	0,0 %	-	-	-	-

Power data

288

avg. Power

3,56

W/kg

Specific power

296

xPower

1,03

Variability Index

0,81

Running Effectiveness

0,60

Efficiency Index

1,72

Aerobic Efficiency

Zone		Time	Distance	Heart rate	Pace
Zone 1 … - 100 W	0,0 %	-	-	-	-
Zone 2 101 W - 200 W	0,7 %	0:15	0,03 km	46 %	9:11/km
Zone 3 201 W - 300 W	64,4 %	22:47	3,77 km	80 %	6:03/km
Zone 4 301 W - 400 W	32,8 %	11:37	2,16 km	85 %	5:22/km
Zone 5 401 W - …	2,1 %	0:45	0,16 km	81 %	4:47/km

Course and elevation data

6,12

Distance

+33/-37

Ascent/Descent

0,0

Climb Score

Percentage hilly

1,09

Uphill Efficiency

0,93

Downhill Efficiency

1,14

avg. Gradient

6,45

Km-effort

Euskirchen

Course

Climb Score view

Elevation data were corrected.

Running Dynamics

178

spm

Cadence (Running)

0,97

Stride length

6,2

Vertical oscillation

6,4

Vertical ratio

223

Ground contact time

50,0L/50,0R

Ground contact balance

114

Flight time

33,8

Flight ratio

6301

Total steps

Miscellaneous

05.05.2021

Date

fair

Weather condition

°C

Temperature

°C

Dew Point

km/h

Wind speed

W / 278

Wind direction

Humidity

1008

hpa

Pressure

°C

Wind chill factor

°C

Heat index

Saucony Endorphin Speed

Laufschuhe

Garmin Forerunner 245 Music

Device

Source of weather data: Powered by Dark Sky

#	Time	Duration	Heart rate (at start)	Heart rate (at the end)
1.	6:36	4:16	166 bpm	-44 bpm =	122 bpm
2.	29:43	2:46	184 bpm	-55 bpm =	129 bpm
	7:02

Heart rate variability

4,4

lnRMSSD

368

avg. R-R interval

RMSSD

SDSD

SDNN

5 min-SDNN

21,9

pNN50

28,9

pNN20

25,1

Anomalies